There were no hard and fast rules for the 

 substitutes. Instead, Taylor and her team of nutri- 

 tionists used a trial-and-error method. They found 

 that certain substitutes complemented some fish 

 and shellfish better than others. 



Some herbs that blended well with seafood in- 

 cluded basil, bay leaves, dill, marjoram, oregano, 

 parsley, rosemary, sage, tarragon and thyme. 



Next, Taylor changed all butter in the recipes to 

 unsalted margarine. Garlic powder or fresh garlic 

 was substituted for garlic salt, and fresh minced 

 celery took the place of celery salt. 



Celery is one of the foods that naturally con- 

 tains a high amount of sodium. But the quantities 

 are still much lower than table salt. When added 

 to a recipe, celery imparts much of that sodium 

 flavor into the food, at a safer level. 



If you're trying to cut back on salt, Taylor has 

 plenty of advice. 



Most important, read labels. Most packaged 

 foods have the amount of sodium, in milligrams, 

 printed on the label. Avoid processed foods since 

 they are usually high in sodium. 



Be aware that many seasonings are really 

 nothing more than flavored salt. In lemon pepper, 

 for example, salt is the first ingredient listed, 

 meaning it's the most abundant ingredient. 



When a recipe calls for a commercial season- 

 ing blend, usually high in salt, mix your own, 

 Taylor says. Try a blend of cayenne pepper, celery 

 seed, nutmeg, coriander and paprika. A fourth of 

 a teaspoon of each, with just an eighth of a tea- 

 spoon of cayenne, will serve just as well as the 

 commercial blend. 



Other commercial seasonings to avoid include: 

 garlic salt, onion salt, commercial bouillon, meat 

 tenderizers, soy sauce and monosodium glutamate. 



If a recipe calls for crackers or bread crumbs, 

 use the low-sodium versions that are available now. 



Taylor admits that, in some cases, you'll have to 

 compromise. One of the recipes she experimented 

 with called for unsalted canned tomatoes. But the 

 recipe got bad reviews. 



So rather than give up on it, Taylor and her 



nutritionists bent the rules a bit. They used 2 

 cups of unsalted tomatoes and 1 cup of salted 

 tomatoes. 



Getting rid of at least some of the salt is better 

 than nothing, Taylor says. If you must, start by 

 cutting back on salt, then work your way up to a 

 total elimination, she says. 



Taylor has compiled the successful no-salt reci- 

 pes into a cookbook that will be available soon. 

 The cookbook includes only the recipes that 

 received an excellent rating from her taste panel. 



For a flavor of the recipes in the book, Taylor of- 

 fers these recipes. None of them contain any 

 added salt— only what occurs naturally in the food 

 or in small quantities in the ingredients. For your 

 copy of the cookbook, write Sea Grant. Ask for 

 No-Salt Seafood, UNC-SG-89-07. The cost is $3.50. 



Mackerel with 

 Herb Seasoning 



Vi cup unsalted margarine, melted 

 1 tablespoon fresh lime juice 

 Vs teaspoon Tabasco sauce 

 1 tablespoon minced fresh parsley 

 1 teaspoon minced fresh thyme 

 1 teaspoon minced fresh marjoram 

 1 /2 teaspoon pressed garlic 

 Vi teaspoon cayenne pepper 

 Vt teaspoon paprika 

 Vs teaspoon ground cloves 

 4 medium mackerel fillets or other 



fresh fillets 

 Vz cup coarsely chopped green 



onions, including tops 



Combine melted margarine, 

 lime juice and Tabasco 

 sauce. In a small bowl, com- 

 bine all other seasonings 

 except onions. Place fillets in 

 greased baking dish. Brush 

 margarine mixture over fillets. 

 Sprinkle onions on fillets, then 

 herb seasonings. Bake at 

 400 F about 10 minutes or 

 until fish flakes easily with 

 a fork. Serves 4. 



Broiled Snapper with 

 Lemon Sauce 



2 pounds fresh snapper fillets 

 or other lean fillets 



3 tablespoons fresh lemon juice 

 2 tablespoons unsalted 



margarine, melted 

 freshly ground black pepper 

 'A cup vegetable oil 

 Vi teaspoon dry mustard 

 Vh teaspoons water 



Place fillets in oiled baking 

 dish or nonreactive pan. 

 Brush with one tablespoon 

 lemon juice. Brush with 

 margarine and season with 

 pepper. Broil 4 inches from 

 heat for 10 to 12 minutes 

 or until fish flakes easily 

 when tested with a fork. 



While fish is cooking, com- 

 bine oil, mustard, water 

 and remaining lemon juice. 

 Blend well. Heat and pour 

 over cooked fish. Serves 6. 



Scallops over 

 the Campfire 



1 pound scallops 



Vi cup chopped mushrooms 



Vi cup unsalted margarine, melted 



1 teaspoon fresh lime juice 



freshly ground black pepper 



paprika 



Pat scallops dry. Punch 

 holes in heavy aluminum 

 foil and place scailops on 

 foil. Top with mushrooms. 

 Pour margarine over. 

 Sprinkle with lime juice, 

 pepper and paprika. Grill 

 about 10 minutes over hot 

 coals until scallops are 

 tender. Serves 4. 



OREGANO 



Clams 

 Crab 



Flounder 

 Lobster 

 Oysters 

 Shrimp 



PARSLEY 



ROSEMARY 



SAGE 



SUMMER SAVORY TARRAGON 



THYME 



Garnish or Mackerel 

 Seasoning for Salmon 

 all Seafoods Snapper 



Crab 

 Flounder 

 Salmon 

 Snapper 



Crab 



Flounder 



Salmon 



Crab 



Flounder 



Grouper 



Lobster 



Oysters 



Shrimp 



Crab 



Flounder 



Mackerel 



Scallops 



Snapper 



Tuna 



